# @bret_gornik on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DVgNRnkDqY0
- **Gondola URL:** https://gondola.cc/posts/61603920-bret-gornik-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/8d3873246d.jpg
- **Posted:** 2026-03-05T12:46:06.000+00:00
- **Account Owner:** Bret Gornik (@bret_gornik) — https://gondola.cc/bret_gornik

## Caption

HYROX race day nutrition based on your start time

Your fueling strategy should match your race time. Not everyone races at 8am. Not everyone races at 6pm. Timing matters for digestion, blood glucose stability, and performance.

Here’s how to approach it:

Morning Start
Easy breakfast
Eat about 2 hours before race
Keep it light and familiar
Do not experiment

Mid Morning Start
Delay breakfast if possible
Eat about 2 hours before race
If hungry early keep it very light
Nothing inside final 2 hours

Afternoon Start
Normal breakfast
Light snack about 2 hours before race
Avoid heavy meals

Evening Start
Normal breakfast
Light lunch
Small snack about 2 hours before race
Do not overeat just because you have more time

The goal is simple
Stable blood sugar
Low GI stress
High energy availability

Now let’s talk supplements I personally like before HYROX

Electrolytes
Help maintain plasma volume and reduce performance drop from dehydration

Caffeine
Improves power output and lowers perceived effort
Dose around 2 to 3 mg per kg bodyweight unless you tolerate more

Sodium bicarbonate
Buffers hydrogen ions and can delay fatigue in high intensity efforts
Must be practiced in training because GI distress is common

Beet powder
Supports nitric oxide production and improves oxygen efficiency

Beta alanine
Supports buffering capacity during repeated high intensity efforts
Needs to be loaded over time not just taken once

Nothing new on race day.
Everything gets practiced in training first.

Fueling is not complicated.
But it must be intentional.

#HYROX #HYROXTraining #RaceDayFuel #HybridAthlete #HybridRacing

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## Tags

hyroxtraining, hyrox, hybridracing, racedayfuel, hybridathlete

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